Peak Performance - 7 days Sport Retreat in Msambweni, Kenya
Peak Performance - 7 days Sport Retreat in Msambweni, Kenya
YU Resort, Msambweni, Кenya
Up to 30 in group
January 24 - 30, 2026
Retreat Highlights
- Sunrise Qi-Gong, breathing, and mobility sessions to start each day
- Core martial arts techniques: stances, kicks, hand techniques, and partner drills
- Strength, flexibility, and explosive power training circuits
- Beach runs and outdoor conditioning with Wim Hof breathing
- Ice bath sessions for mental resilience and recovery
- Boat trip with sandbank and snorkeling for balance, mindfulness, and nature immersion
- Advanced technique, sparring, and reaction drills for peak performance
- Safari and waterfall hike in Shimba Hills with Qi-Gong and nature practice
- Intensive sparring, technical refinement, and performance preparation
- Certification ceremony and closing circle to celebrate mastery and achievements
About this Retreat
Your Guides
Dr. Held — also known as Dr. YU — is a sports scientist, 6th Dan in Traditional Taekwondo, and the Founder & Director of YU-Taekwondo, one of Austria's most successful martial arts academies with over 30 locations.
A generally sworn and court-certified expert in martial arts (one of only three in Austria), Dr. Held also trains for the “Sports Administrator” apprenticeship and is a certified NLP Master Practitioner.
Known for his incredible precision and power, Dr. YU can smash a lamp hanging three meters above the ground with his foot and easily break through stone slabs.
Beyond his physical mastery, he is a doctor of sports science, author, entrepreneur, and passionate mentor dedicated to helping others reach their highest potential.
He lives fully by his philosophy of “moving mind and body.”
“Through the harmony of body and mind, humans are capable of the highest achievements. Taekwondo is not just a martial art — it’s a life path toward a healthier, more dynamic body, a contented soul, and a strong spirit.” — Dr. Held.
Since earning his first Taekwondo Master’s degree in 1998, Dr. Held has pursued extensive training in sports science, osteopathy, psychology, and pedagogy.
He embodies a calm, grounded presence and believes that conscious movement strengthens the body holistically while enhancing willpower, intelligence, and adaptability.
Since 2021, Dr. YU has dedicated his work to training advanced students, instructors, and school leaders, while leading seminars, workshops, and mentoring programs.
He also continues to share his wisdom through books, talks, and personal coaching, inspiring others to find strength and serenity through movement.
Details of this retreat
This retreat is designed for serious martial arts and fitness enthusiasts who want to combine skill development, physical conditioning, mental resilience, and outdoor adventure. It offers a comprehensive progression from foundational techniques to advanced mastery, integrating physical, mental, and environmental challenges.
Key Features
Structured Progression
Days 1–2: Basics, core training, forms/katas, partner drills, and introductory strength and conditioning.
Days 3–4: Outdoor adventure (boat trip), advanced kicks, timing drills, and mental training.
Days 5–7: Safari/nature experience, intensive sparring, technical refinement, performance testing, and mastery-focused activities.
Physical Conditioning & Performance
Morning Qi-Gong, jogging, beach runs, and mobility sessions.
Strength circuits, explosive bodyweight exercises, and flexibility training.
Recovery practices including stretching, fascia release, ice baths, and guided breathing.
Mental Resilience & Mindset
Meditation and visualization practices integrated daily.
Fight visualization, decision-making, and mental focus drills.
Sharing circles, reflection sessions, and motivation circles to foster awareness and confidence.
Outdoor & Adventure Integration
Boat trip with sandbank and snorkeling.
Safari and waterfall hikes in Shimba Hills with nature-based balance and Qi-Gong practice.
Environmental challenges to enhance adaptability, focus, and mindfulness.
Testing & Achievement
Technical tests, partner demonstrations, and performance evaluations.
Team challenges to apply skills in practical scenarios.
Certification ceremony and closing circle to acknowledge participants’ progress.
What’s Special About This Retreat
Comprehensive Skill Development: Combines martial arts techniques, sparring, self-defense, and weapon skills.
Holistic Approach: Integrates physical conditioning, mental resilience, and mindfulness practices.
Immersive Outdoor Experiences: Boat trips and safari hikes enhance situational awareness and connection with nature.
Structured Mastery & Performance: Gradual progression from basics to advanced mastery with testing and certification.
Recovery & Mindfulness Focus: Ice baths, breathing techniques, yoga-inspired stretching, and meditation for balance and sustainability.
Ideal Participants
Martial artists or athletes aiming for peak performance and skill refinement.
Individuals seeking a challenging but structured program that develops both body and mind.
Adventure lovers who enjoy incorporating outdoor and nature-based activities into their training.
Participants wanting a measurable sense of achievement through testing, feedback, and certification.
Key Features
Structured Progression
Days 1–2: Basics, core training, forms/katas, partner drills, and introductory strength and conditioning.
Days 3–4: Outdoor adventure (boat trip), advanced kicks, timing drills, and mental training.
Days 5–7: Safari/nature experience, intensive sparring, technical refinement, performance testing, and mastery-focused activities.
Physical Conditioning & Performance
Morning Qi-Gong, jogging, beach runs, and mobility sessions.
Strength circuits, explosive bodyweight exercises, and flexibility training.
Recovery practices including stretching, fascia release, ice baths, and guided breathing.
Mental Resilience & Mindset
Meditation and visualization practices integrated daily.
Fight visualization, decision-making, and mental focus drills.
Sharing circles, reflection sessions, and motivation circles to foster awareness and confidence.
Outdoor & Adventure Integration
Boat trip with sandbank and snorkeling.
Safari and waterfall hikes in Shimba Hills with nature-based balance and Qi-Gong practice.
Environmental challenges to enhance adaptability, focus, and mindfulness.
Testing & Achievement
Technical tests, partner demonstrations, and performance evaluations.
Team challenges to apply skills in practical scenarios.
Certification ceremony and closing circle to acknowledge participants’ progress.
What’s Special About This Retreat
Comprehensive Skill Development: Combines martial arts techniques, sparring, self-defense, and weapon skills.
Holistic Approach: Integrates physical conditioning, mental resilience, and mindfulness practices.
Immersive Outdoor Experiences: Boat trips and safari hikes enhance situational awareness and connection with nature.
Structured Mastery & Performance: Gradual progression from basics to advanced mastery with testing and certification.
Recovery & Mindfulness Focus: Ice baths, breathing techniques, yoga-inspired stretching, and meditation for balance and sustainability.
Ideal Participants
Martial artists or athletes aiming for peak performance and skill refinement.
Individuals seeking a challenging but structured program that develops both body and mind.
Adventure lovers who enjoy incorporating outdoor and nature-based activities into their training.
Participants wanting a measurable sense of achievement through testing, feedback, and certification.
Schedule
7 Days – Peak Performance
Day 1 – Arrival & Activation
• 07:00–08:00 Sunrise Qi-Gong, breathing & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Basics (stances, kicks, hand techniques)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & reaction exercises
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Self-defense basics
• 15:15–15:30 Short break
• 15:30–16:30 Stretching (hips, legs, back)
• 16:30–16:45 Snack break
• 17:00–18:30 Core training & technical flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation (body scan)
Day 2 – Energy & Power
• 07:00–08:00 Beach run & Wim Hof breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Forms/Katas (traditional sequences)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & light sparring
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath session ❄️ with breathing control
• 15:15–15:30 Short break
• 15:30–16:30 Strength circuit (bodyweight, explosive power)
• 16:30–16:45 Snack break
• 17:00–18:30 Stretching flow (yoga-inspired)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 3 – Outdoor & Water Highlight
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Warm-up & breathing
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (sandbank & snorkeling)
• 13:30–14:30 Lunch
• 14:30–15:15 Beach footwork & balance drills
• 15:15–15:30 Short break
• 15:30–16:30 Mindset & recovery practice
• 16:30–16:45 Snack break
• 17:00–18:00 Stretching & mobility
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Technique & Tactics
• 07:00–08:00 Strength & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Advanced kicks & combinations
• 10:45–11:00 Short break
• 11:00–12:30 Partner/timing drills
• 12:30–14:00 Lunch
• 14:00–15:15 Reaction & decision-making drills
• 15:15–15:30 Short break
• 15:30–16:30 Core & flexibility
• 16:30–16:45 Snack break
• 17:00–18:30 Mental training (fight visualization)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 5 – Safari & Nature Highlight
• 06:30–07:00 Early breakfast & packed lunch
• 07:15–08:15 Transfer to Shimba Hills
• 08:30–12:00 Ranger-guided waterfall hike
• 12:00–12:30 Packed lunch
• 12:30–14:30 Nature practice (balance, breathing, Qi-Gong)
• 14:30–15:30 Return trip
• 16:00–16:15 Snack break
• 17:00–18:00 Light stretching
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 6 – Mastery Day
• 07:00–08:00 Jogging & breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Intensive sparring
• 10:45–11:00 Short break
• 11:00–12:30 Technical refinement
• 12:30–14:00 Lunch
• 14:00–15:15 Test preparation
• 15:15–15:30 Short break
• 15:30–16:30 Performance training
• 16:30–16:45 Snack break
• 17:00–18:00 Ice bath ritual + meditation
• 19:00–20:00 Dinner
• 20:30–21:15 Motivation circle
Day 7 – Final Day & Performance
• 07:00–08:00 Power morning flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Technical exam & demos
• 10:45–11:00 Short break
• 11:00–12:30 Closing sparring
• 12:30–13:30 Lunch
• 14:00–15:15 Feedback & reflection
• 15:15–15:30 Short break
• 15:30–16:30 Deep stretching & breathing practice
• 16:30–16:45 Snack break
• 17:00–18:00 Certification ceremony
• 19:00–20:00 Dinner
• 20:30–21:15 Closing circle
Day 1 – Arrival & Activation
• 07:00–08:00 Sunrise Qi-Gong, breathing & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Basics (stances, kicks, hand techniques)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & reaction exercises
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Self-defense basics
• 15:15–15:30 Short break
• 15:30–16:30 Stretching (hips, legs, back)
• 16:30–16:45 Snack break
• 17:00–18:30 Core training & technical flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation (body scan)
Day 2 – Energy & Power
• 07:00–08:00 Beach run & Wim Hof breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Forms/Katas (traditional sequences)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & light sparring
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath session ❄️ with breathing control
• 15:15–15:30 Short break
• 15:30–16:30 Strength circuit (bodyweight, explosive power)
• 16:30–16:45 Snack break
• 17:00–18:30 Stretching flow (yoga-inspired)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 3 – Outdoor & Water Highlight
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Warm-up & breathing
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (sandbank & snorkeling)
• 13:30–14:30 Lunch
• 14:30–15:15 Beach footwork & balance drills
• 15:15–15:30 Short break
• 15:30–16:30 Mindset & recovery practice
• 16:30–16:45 Snack break
• 17:00–18:00 Stretching & mobility
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Technique & Tactics
• 07:00–08:00 Strength & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Advanced kicks & combinations
• 10:45–11:00 Short break
• 11:00–12:30 Partner/timing drills
• 12:30–14:00 Lunch
• 14:00–15:15 Reaction & decision-making drills
• 15:15–15:30 Short break
• 15:30–16:30 Core & flexibility
• 16:30–16:45 Snack break
• 17:00–18:30 Mental training (fight visualization)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 5 – Safari & Nature Highlight
• 06:30–07:00 Early breakfast & packed lunch
• 07:15–08:15 Transfer to Shimba Hills
• 08:30–12:00 Ranger-guided waterfall hike
• 12:00–12:30 Packed lunch
• 12:30–14:30 Nature practice (balance, breathing, Qi-Gong)
• 14:30–15:30 Return trip
• 16:00–16:15 Snack break
• 17:00–18:00 Light stretching
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 6 – Mastery Day
• 07:00–08:00 Jogging & breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Intensive sparring
• 10:45–11:00 Short break
• 11:00–12:30 Technical refinement
• 12:30–14:00 Lunch
• 14:00–15:15 Test preparation
• 15:15–15:30 Short break
• 15:30–16:30 Performance training
• 16:30–16:45 Snack break
• 17:00–18:00 Ice bath ritual + meditation
• 19:00–20:00 Dinner
• 20:30–21:15 Motivation circle
Day 7 – Final Day & Performance
• 07:00–08:00 Power morning flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Technical exam & demos
• 10:45–11:00 Short break
• 11:00–12:30 Closing sparring
• 12:30–13:30 Lunch
• 14:00–15:15 Feedback & reflection
• 15:15–15:30 Short break
• 15:30–16:30 Deep stretching & breathing practice
• 16:30–16:45 Snack break
• 17:00–18:00 Certification ceremony
• 19:00–20:00 Dinner
• 20:30–21:15 Closing circle
Note: Schedule is approximate and may change
Getting Here
Power Boost, YU Resort, Msambweni, Кenya
Directions
Mombasa International Airport. Transfer options available - 45 min drive.
Accommodation
Welcome to the "Earth" room, a 29 square-meter retreat on the ground floor of the upper resort. From the balcony, you'll enjoy breathtaking views of Kenya's green gardens and palm trees. The swinging bed invites you to dream, surrounded by the gentle rustle of leaves and the chirping of birds. The interior design with earth tones and natural materials creates a soothing atmosphere. Welcome to this place of harmony and inspiration, connecting you with the beauty of nature.
Program Price with Earth Double Sharing room per person, full board
Program Price with Earth Single room per person, full board
Venue & Amenities
A/C in Rooms
Free Wifi
Spa
Sauna
Pool
Towels
Free Parking
Kitchen
Tour Assistance
Hot Tub
Coffee/Tea
Cafe
Restaurant
Fitness Center
Yoga Studio
Housekeeping
Bicycles For Rent
The YU Resort, situated in the picturesque coastal town of Diani / Msambweni Kenya, was envisioned by Dr. Andreas Held, epitomizing a unique fusion of adventure, wellness, and luxury. Established to offer an unparalleled guest experience, the resort features two distinct accommodations: the economical “Upper Resort” and the sumptuous “Beach Villa”. Each is set against a backdrop of breathtaking beach vistas, designed to immerse guests in an ambiance of tranquility and exclusivity offering a stun
Meals
Menu Types
Vegan
Vegetarian
Pescetarian
Ayurvedic
Includes Meat
Organic
Gluten Free
Dairy Free
Nut Free
Meals at our retreat center are thoughtfully prepared to be both nourishing and satisfying. We offer balanced plates featuring fresh vegetables, wholesome proteins, and hearty sides.
What's Included
- Parking
- Wifi connection
- 3 daily delicious and nutritious meals
- Water, tea, coffee served throughout the day
- Specialized workshops
- Pre and post retreat support from our team
- Luggage storage
- Accommodation
- Welcome drink
- Daily meditation classes
- Group excursions/activities
What's Not Included
- Flights costs
- Travel insurance
- Visa fee
- Additional activities not included in the itinerary
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